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HUGH JACKMAN’S WORKOUT:
STRONG, LEAN & POWERFUL
Get ripped like Wolverine by applying the same
underlying training principles Hugh Jackman
did while working out in preparation for his role
on the big screen.
Link to Workout: https://www.muscleandstrength.com/
Main Goal: Build Muscle
Training Level: Intermediate
Program Duration: 4 Weeks
Days Per Week: 4 Days
workouts/hugh-jackman-workout-routine
Time Per Workout: 45-60 Mins
Equipment: Barbell, Bodyweight,
Cables, Dumbbells, Machines,
Medicine Ball
Author: Luke Atchley
Day 1
Exercise
Sets
Reps
Rest
Bench Press
4
5@
60% / 65% / 75% / 75% /
1 Rep Max
60 - 90 Secs
Weighted Dip
3
10
60 - 90 Secs
Incline Dumbbell Bench Press
3
12
-
Dumbbell Pullover
3
10
-
3
10
90 Secs before
repeating Triset
4
12, 10, 8, 6
-
12
90 Secs before
repeating Superset
Triset
Cable Crossovers
Superset
Hanging Leg Raises
Weighted Crunch
4
Percentage Based Training is performed at the beginning of each workout and only for the main lift of the day. All other
exercises should stick to the 2 For 2 Rule: If you perform 2 reps over your goal reps for an exercise for 2 consecutive
workouts, increase the weight you are lifting by 5 -10 lbs and work toward repeating the process.
Day 2
Exercise
Sets
Reps
Rest
Squat
4
5@
60% / 65% / 75% / 75% /
1 RM
3 Mins
Single-Leg Press
3
10 Each Leg
60 - 90 Secs
Leg Curl
3
12
-
Calf Raise
3
15
-
10
90 Secs before
repeating Triset
30 - 45 Secs Each Position
Complete all 3
positions before
resting 90 Secs
Triset
Split Squat
Plank Complex: Front, Left, Right
3
3
Percentage Based Training is performed at the beginning of each workout and only for the main lift of the day. All other
exercises should stick to the 2 For 2 Rule.
Day 3
Exercise
Sets
Reps
Rest
Weighted Chin Ups
4
5@
60% / 65% / 75% / 75% /
1 RM
3 Mins
T - Bar Row
3
10
60 - 90 Secs
Lat Pulldown
3
12
-
Seated Cable Row
3
10
-
3
12
90 Secs before
repeating Triset
3
8 Each Side
-
12
90 Secs before
repeating Superset
Triset
Face Pull
Superset
Standing Medicine Ball Chop
Weighted Crunch
4
Percentage Based Training is performed at the beginning of each workout and only for the main lift of the day. All other
exercises should stick to the 2 For 2 Rule.
Day 4
Exercise
Sets
Reps
Rest
Deadlift
4
5@
60% / 65% / 75% / 75% /
1 RM
3 Mins
Shoulder Press
5
5
60 - 90 Secs
Front Raise
3
12
-
Rear Delt Fly
3
10
-
3
10
90 Secs before
repeating Triset
3
7 Close Grip,
7 Wide Grip,
7 Tempo
-
20
90 Secs before
repeating Superset
Triset
Lateral Raise
Superset
Biceps 21’s
Bench Dips
3
Percentage Based Training is performed at the beginning of each workout and only for the main lift of the day. All other
exercises should stick to the 2 For 2 Rule.
MUSCLEANDSTRENGTH.COM